September 2011

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 

 

 

1

2

3

4

5

6

7

8

9

10

11

12

4 miles

Cruise

13

4 miles

14

7 miles

Cruise

15

4 miles

16

Cross train

17

13 miles

Week 32

18

Rest

19

4 miles

Cruise

20

6 miles

Intervals

21

6 miles

Cruise

22

4 miles

Tempo

23

Cross train

24

15 miles

Week 35

25

Rest

26

4 miles

Cruise

27

6 miles

Intervals

28

8 miles

Cruise

29

5 miles

Tempo

30

Cross train

 


 

October 2011

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 

 

 

 

 

1-16 mi

 

2

Rest

3

4 miles

Cruise

4

6 miles

Intervals

5

4 miles

Cruise

6

4 miles

Tempo

7

Cross train

8

14 miles

Week 32

9

Rest

10

4 miles

Cruise

11

6 miles

Intervals

12

9 miles

Cruise

13

4 miles

Tempo

14

Cross train

15

18 miles

Week 41

16

Rest

17

4 miles

Cruise

18

6 miles

Intervals

19

9 miles

Cruise

20

4 miles

Tempo

21

Cross train

22

20 miles

Week 43

23

Rest

24

4 miles

Cruise

25

6 miles

Intervals

26

9 miles

Cruise

27

6 miles

Tempo

28

Cross train

29

18 miles or 5

30

LN4B or

Rest

31

4 miles

Cruise

 

 

 

 

 


 

November 2011

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 

1

6 miles

Intervals

2

9 miles

Cruise

3

6 miles

Tempo

4

Cross train

5

20 miles

Week 45

6

Rest

7

4 miles

Cruise

8

6 miles

Intervals

9

9 miles

Cruise

10

6 miles

Tempo

11

Cross train

12

22-24 miles

Week 48

13

Rest

14

4 miles

Cruise

15

4 miles

Intervals

16

8 miles

Cruise

17

6 miles

Tempo

18

Cross train

19

16 miles

Week 38

20

Rest

21

4 miles

Cruise

22

4 miles

Intervals

23

6 miles

Cruise

24

4 miles

Tempo

25

Cross train

26

12 miles

Week 30

27

Rest

28

4 miles

Cruise

29

Rest

30

4 miles

Cruise

 

 

 


 

December 2011

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 

 

 

1

Cross train

2

3 miles

Cruise

3

0-3 miles

easy

4

Marathon

Day

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31